Summarize the ABC's of nutrition and give two examples of each component.

A

Vitamin A; Good for healthy vision and eye health (Carrots and Tomato)

B

Biotin; Supportimg the health of the skin and nerves (Eggs and Leafy vegetables)

C

Vitamin; Protection against our immune systems and also a powerful antioxidant (Pineapple and Kiwi)

C

Calcium; Maintains healthy blood pressure (milk and leafy vegetables)

D

Vitamin D; Essential in the regulation of blood pressure and also help in calcium absorption (ideally sunlight; also fatty fish like salmon)

E

Vitamin E; Aids the promotion of wound healing and cellular repair (Nuts and Plant Oils)

F

Folate/Folic Acid; Helps in Red Blood Cell production and also essential for new cell and DNA synthesis (lentils and leafy greens)

G

Genestein; Reduces the symptoms of osteoporosis (Soybeans and legumes)

H

Hesperetin; Essential in the Reduction the risk of heart disease (Citrus fruits and Citrus peels)

I

Iron; For blood clotting and red blood cell production (Eggs and Prunes)

K

Vitamin K; For blood clotting and Strengthening of bones (Leafy greens like Spinach and Kale)

L

Lycopene; Reduces the risk of macular degeneration as in eyesight (mango and yams)

M

Magnesium; Good for regulation of blood pressure and heart rhythm (Nuts and Beans)

N

Niacin; Helps in energy metabolism (Peanut Butter and Meat sources)

O

Omega-3; Inflammation reduction in the body and also hydration of the skin and hair (walnuts and flax seed)

P

Phosphorus; Helps energy metabolism (Salmon and Cottage Cheese)

P

Potassium; Blood pressure regulation and fluid balance in the body (Bananas and green leafy vegetables)

Q

Quercetin; Has Anti-inflammatory properties and effects (Onions and Grapes)

R

Riboflavin; Vital in red blood cell production (Yogurt and Mushrooms)

S

Selenium; An antioxidant support (Seafood and Poultry)

T

Thiamin; Promotion of a healthy operating nervous system (Seeds and Whole Grains)

V

Valine; It is an essential amino acid that helps in protein metabolism (Meat sources and Eggs)

Z

Zinc; Essential for wound healing and cellular repair (Seafood and Poultry)

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